How many exercises to do per muscle group?

Determining how many exercises to do per muscle group will depend on a few factors, such as which muscle is being trained, but generally most people will see optimal results using 2 to 4 exercises per muscle group.

In this article, we’ll explore how to choose how many exercises to do for each muscle group and all the related details so you can get the most out of your workouts.

Overall, how many exercises should you do per muscle group?

Most properly designed hypertrophy workouts will have you training with 2 to 4 exercises per muscle group, as this is usually enough to train most of the muscle fibers to generate maximum stimulus for growth.

You see, your muscles are made up of hundreds or thousands of thread-like muscle fibers. These muscle fibers contract (shorten) and generate force when you are training and lifting weights.

Some muscles have muscle fibers in a wide variety of directions or grouped into different muscle heads, which means you will have to target all of these directions or heads for complete muscle growth.In other words, you need to use a number of exercises per workout that work the muscle from all angles to target all fibers. However, each muscle group has a different fiber orientation, which may change the number of exercises you need.

How many exercises to do for chest

For a complete chest workout, it is advisable to include one exercise from each category: straight, incline and decline. The straight bench press is effective for general chest muscle growth, while the incline bench press activates the upper part of the chest more – the clavicular head of the pectoral.

To ensure that your lower chest is also being worked, exercises such as dips, overhead crossovers, or decline bench presses are recommended. If you choose to simplify your workout by choosing just two types of exercises, you can skip working your lower chest using the decline plan, since the flat bench press also targets your lower chest.

Training example

Barbell bench press – 3 sets of 8-10 reps.Incline dumbbell bench press – 3 sets of 8-10 reps.Crossover Crucifix – 3 sets of 12 repetitionsHow many exercises to do for your back

For an effective back workout that targets all of the major back muscles, it is recommended to include one exercise from each of the three main categories: back extension, pulldown, and pulldown.

Back extension exercises, such as deadlifts or back hyperextensions, are crucial for strengthening the spinal erectors. Vertical pull-ups, such as pull-ups or pull-ups, will target the lats and lower trapezius fibers, which are essential for overhead pulling movements.

Horizontal pulls, such as bent-over rows or low rows, help work both the lats and the trapezius and rhomboid muscles, which are essential for pulling from a frontal position – bringing your arms towards you.

Training example

Pull-up bar or pulley back to front – 3 sets of 8-10 repetitions.Bent-over row – 3 sets of 8-10 reps.Back hyperextension – 3 sets of 15 repetitions.How many exercises to do for deltoids

To train your deltoids fully, it is crucial to incorporate exercises that stimulate the three distinct parts of the muscle: anterior, lateral and posterior deltoids.

It is recommended to select a primary exercise for each of these sections to ensure complete shoulder development. For example, for the anterior deltoid, exercises such as the bench press or front raises are ideal; for the lateral deltoid, you can opt for dumbbell lateral raises; and for the posterior deltoid, movements such as reverse flyes.

Training example

Dumbbell Press – 3 sets of 8-10 reps.Lateral raise on the pulley – 3 sets of 8-10 repetitions.Reverse fly (reverse peck deck) – 3 sets of 12 repetitions.How many exercises to do for biceps

When structuring a biceps workout, it is important to consider the anatomy and functionality of the muscles involved, especially the biceps brachii and brachialis.

The biceps brachii, with its two heads originating from the scapula, is most effective in exercises with the forearm supinated, such as the barbell curl. The brachialis muscle, on the other hand, being an elbow flexor, is best isolated with exercises such as the hammer curl or the reverse grip curl.

Training example

W-bar curl – 3 sets of 10 reps.Alternating dumbbell curls – 3 sets of 10 repetitions.Hammer curl – 3 sets of 10 repetitions.How many exercises to do for triceps

For efficient triceps development, considering its three heads — long, lateral and medial — it is ideal to incorporate at least three different types of exercises into your routine.

First, a pushing exercise like the close-grip bench press or dips is essential to stimulate the lateral head. Then, include an overhead elbow extension exercise like the French curl to activate the long head to its maximum range.

Finally, add a lower-arm extension exercise, such as the triceps rope curl using the high pulley, to work the medial head and ensure even muscle growth.

Training example

Close grip bench press – 3 sets of 6-8 repetitions.Dumbbell curls – 3 sets of 8-10 reps.Triceps rope – 3 sets of 12 repetitions.